meal plan week 7

I sincerely hope you love this week’s meal plan. Making my own protein powder has been a serious game changer! No weird freaky deaky lab-grown ingredients or fillers, plus it’s got built-in fiber! You can leave the cocoa powder out if chocolate isn’t your jam, by the way. The lasagna is just chef’s kiss; my husband is obsessed. Butter chickpeas have long been a staple in our home, and if you’re not a bean fan this dish WILL change your mind. Last on the list: the cucumber yogurt chicken salad is a SHOW STOPPER. Salty, crunchy, so crave-able. Enjoy!

Homemade PCOS Protein Powder:
-1.5 c raw pumpkin seeds
-1/2 c chia seeds
-1/4 c ground flax
-1 c almond flour
-1/4 c cocoa powder
-4 Tbsp sweetener (I used organic raw turbinado sugar, but coconut sugar, brown sugar, regular cane sugar, allulose, and monk fruit would also work!)
-1/2 tsp cinnamon
-1/4 tsp salt

1. Grind pumpkin seeds and chia seeds in a coffee/spice grinder and add to a bowl with the remaining ingredients
2. Whisk and put in a container. This will last in the fridge for a month!

To make a smoothie, simply use 1/4 cup for “1 scoop”. 1 scoop has 6 grams of fiber and 7 grams of protein. I added 1.5 c milk and 1/2 c frozen mango to mine for a smoothie with 9 grams of fiber and 19 grams of protein!

Zucchini Lasagna:
-4 zucchini, sliced very thin (I used a mandolin for this)
-1 Tbsp olive oil
-1 lb lean ground beef
-Salt + pepper
-1, 28oz jar bolognese sauce (marinara works too!)
-1 egg
-1.5 c low-fat cottage cheese
-1/4 c grated Parmesan
-4 c shredded mozzarella

1. Preheat oven to 250 degrees F and line 2-3 baking sheets with parchment paper.
2. Arrange zucchini onto baking sheets in a single layer and sprinkle with salt. Let sit 10 mins, then blot moisture away with a paper towel (this trick helps draw water out of the zucchini so your lasagna isn’t watery at all!)
3. Bake 7 mins, then remove from oven and let cool.
4. Meanwhile, grab a large skillet, turn up heat to medium high, and add 1 Tbsp olive oil. Brown the beef and sprinkle with salt and pepper. Add pasta sauce, turn down heat to medium low, and let simmer for 5-10 mins or until thickened.
5. In a small bowl, mix together egg, cottage cheese, and grated Parmesan,
5. Grab a 9x12” casserole baking dish and spread some sauce on the bottom. Top with a layer of zucchini, then a few dollops of the egg mixture, then sprinkle with some shredded mozzarella. Repeat this process until all the ingredients are used up. For the last layer, top with remaining zucchini and sauce, then cover with foil and bake 30 minutes.
6. Uncover and bake another 20 minutes, then place the remaining 1 cup of mozzarella and bake until melted, 10 minutes. If you want to brown the cheese a little, broil for 2-3 mins at the very end. Slice and serve!

Makes: 6 servings

Butter Chickpeas:
-4 Tbsp butter
-1 yellow onion, diced
-1 tsp salt, divided
-1/2 c tomato paste
-1 serrano chili, *seeded* and diced
-1 Tbsp finely grated, peeled ginger root
-2 cans chickpeas, drained
-Spices: 1/8 tsp baking soda, 1 tsp garam masala, 1 tsp cumin, 1 tsp paprika, 1/4 tsp cayenne pepper, 1/4 tsp garlic powder
-1 c heavy cream
-Fresh cilantro

Directions:
1) Melt butter in a large skillet over medium heat. Add onion and 1/2 tsp salt and cook until translucent. Add chili and ginger and cook another minute more. Add tomato paste and cook another 4-5 mins, until darkened.
2) Stir in chickpeas and spices and cook another 30 seconds.
3) Stir in cream, another 1/2 tsp salt, and 1 c water. Bring to a simmer over medium-high heat, then turn down to low and simmer for 10-15 mins until sauce is reduced. Season with more salt if needed. Serve over buttered cauliflower rice and sprinkle with fresh chopped cilantro. I served this with frozen riced cauliflower cooked in butter with salt and turmeric.

Makes: 4 servings


Cucumber & Yogurt Chicken Salad:
-2 large Persian or thin-skinned cucumbers
-3 cloves garlic, minced
-3 Tbsp fresh dill, minced
-1 small red onion, diced
-1 lemon, juiced
-1 Tbsp olive oil
-1 + 1/3 c low-fat Greek yogurt
-Salt + pepper

1. Combine all ingredients in a bowl and enjoy!

Makes: 6 servings